You've heard by now that deadlifts are one of those foundational total-body exercises that have major payoffs in any workout routine. But there's more to the move than just a traditional barbell version. One type in particular, trap bar deadlifts, have been getting some love lately on Instagram.

Kirk Myers, the founder and CEO of NYC gym Dogpound, posted a video of model Jasmine Tookes crushing the exercise. The hexagonal-shaped trap bar (also called a "hex bar") has a space in the middle that you step into. Similar to a barbell, you load weight plates on the ends. But instead of grabbing the bar in front of you, you lift the weight from handles at your sides. Here's what it looks like:

Look familiar? There's a reason you may have seen it in action in your gym or on your Instagram feed before: Like barbell or dumbbell deadlifts, a trap bar deadlift is an excellent way to train your glutes and hamstrings.

But there are a few added bonuses. For one, trap bar deadlifts are actually more functional than a traditional barbell deadlift, Noam Tamir, C.S.C.S., founder of TS Fitness in NYC, tells SELF. This just means it better translates to movements you do IRL. Think about it: When you pick up and carry a heavy grocery bag or suitcase, you're probably holding the weight at your sides, not directly in front of you.

It's also great for people who have lower-back problems. "It was developed in 1985 by Al Gerard, who suffered from a lot of lower-back issues," says Tamir. "It was created with the idea of putting less stress on the spine." With a traditional barbell or dumbbells, the weight is in front of you, so it's further from your axis of rotation (or your hips, since that's where you're hingeing from). "So your hips and your lower spine area need to work more in order to lift that weight," says Tamir.

On the other hand, when you're doing a trap bar deadlift, the weight is closer to your center of gravity, explains Tamir. "With a trap bar, your hands are at your sides and the weight is more underneath you, so there's less pressure or force going into your spine." With trap bar deadlifts, you're also not hinging your hips as far back and leaning as far forward, which can potentially be hard on your back (especially if your form isn't perfect). Of course, if you have back issues, you should always clear your workout routine with your doctor. But for some people, trap bar deadlifts are a great alternative to regular deadlifts.

Trap bar deadlifts are also slightly more knee dominant than a typical deadlift. While trap bar deadlifts are still primarily a hip-dominant exercise, which means your glutes and hamstrings are doing most of the work, you bend your knees more than you would in a regular deadlift so your quads are also sharing the work, says Tamir.

And even though trap bar deadlifts might look a little intimidating, they're actually more beginner-friendly than barbell deadlifts, says Tamir. Since the weight is closer to your center of gravity, it's not as challenging to maintain your form, he explains. "[At TS Fitness], we use it as the second progression after we learn a kettlebell deadlift, and then once people show that they can maintain a neutral spine with a trap bar deadlift, then we'll start going into a sumo deadlift, [and eventually onto a barbell deadlift]," explains Tamir.

Speaking of form, here's how to properly perform a trap bar deadlift if you spot the setup in your gym.

Step into the center of the trap bar and stand with your feet about
hip-distance apart, toes forward. (You can widen your stance a
bit and slightly turn out your toes if that feels more comfortable.)

Hinge your hips and push your butt back slightly, then bend your knees to reach down and
grab the handles at your sides. Your arms should be straight and your lats pulled back.

Keeping your neck neutral and your back flat, drive through your
heels to straighten your knees and come back to standing, squeezing
your glutes at the top. (Make sure your pelvis is tucked under so
you're not overextending your hips.)

Hinge your hips back again and bend your knees to lower the trap bar back to the floor.

Do 8 to 12 reps.

The weight you should use depends on your fitness level, but your RPE (or rate of perceived exertion) should be at about an 8 out of 10, says Tamir. You should feel like you could bang out another rep or two at the end, but not any more.